This is a sponsored post.
High Intensity Interval Training – otherwise known as HIIT, for less of a mouthful – is the type of workout on everyone’s lips recently. Fitness heads everywhere are being converted to the wonders of HIIT, and it’s not hard to see why: doing short and intensive workouts are proven to help massively improve people’s aerobic fitness and muscle mass. Not only that, but because the exercises you are doing are high intensity you can complete them faster – which gives you more time to do the stuff you really want to be doing!
When it comes to utilizing HIIT as a cyclist, however, you may be a little stumped at where to begin – but don’t fret! We’ve crawled the internet for some of the best HIIT cycling related exercises. So, whether you use a specialized hybrid bike to train, or even a regular old exercise bike we’ve got you covered for some HIIT exercises you can do on your bike. Just remember to give yourself a ten-minute warm up (including stretches) before you begin with any of them!
On Yer’ Bike
These are two different exercises you can do with your bike that would be perfect for a HIIT workout – whether you want to take it to the road with your own bicycle or use the stationary one in your gym. If you aren’t using a stationary bike, just be sure to be extra careful when doing this: wear your protective gear and don’t stray too far off the beaten track so you don’t know where you are. The last thing you want to be doing is having a nasty accident though fatigue.
30 Second Bursts
Easy to explain, you get on your bike and after a minute cycling at your own pace, go as fast (and as hard) as you can for 30 seconds.
Once the 30 seconds are up go back to your normal pace (this is your rest) for 60 seconds, then do 30 seconds all-out pedaling again.
Repeat this process four times – this will be considered as one interval.
To complete the exercise, do three intervals with a four-minute easy pedaling between each one to cool down.
If you’re finding it too easy/difficult then adjust the rest period by 30 seconds – 30 second rest for difficulty/90 seconds rest for ease.
Some swear that having longer rest periods means you can pedal harder when it comes to the intensity part of the training – but it’s all down to preference at the end of the day.
For this exercise, go for 45 seconds of powerful, fast pedaling – followed by 4 minutes and 15 seconds of more relaxed pedaling.
Next do 40 seconds of intense pedaling, with 4 minutes and 20 seconds of a relaxed pedal.
The aim of the game here is to decrease your intensity levels by 5 seconds every time, whilst adding that time to your rest period.
The exercise stops after you have completed 15 seconds of intense pedaling and 4 minutes and 45 seconds of relaxed pedaling.